Winter in Chicago Self-Care: Why It Matters for Mental Health

Winter in Chicago, self-care is essential as the days grow shorter and temperatures drop. Practicing mindfulness and awareness can make a world of difference during the long winter months. For many of us, the loss of sunlight and warmth brings a heaviness that makes even simple routines feel harder to manage. These shifts can intensify winter depression and the winter blues, especially for those managing Seasonal Affective Disorder in Chicago.

Winter depression, holiday stress, and trauma anniversaries

The winter holidays are approaching, along with family pressures and stress. In addition, disordered eating/body image struggles* and loneliness often accompany them. Many people also have trauma anniversaries around the holidays.

As the year closes, there is pressure to set New Year’s resolutions to lose weight*, exercise more, change diets*, find a partner, or get organized. As a result, expectations climb. No wonder so many of us develop “winter blues” and seasonal depression.

Seasonal Affective Disorder prevalence and symptom flare-ups

According to the American Academy of Family Physicians, between 5–20% of people in the U.S. experience some degree of winter depression, also known as Seasonal Affective Disorder. Furthermore, between 10–20% of people managing major depression may see symptoms worsen during winter.

These numbers do not include people with PTSD, generalized anxiety disorder, or chronic pain**. Nevertheless, those conditions can become harder to manage during the winter months, especially with SAD in Chicago’s long, dark season.

Practical Winter in Chicago Self-Care Strategies

Reframe the season to reduce seasonal depression triggers

So what can we do to make winter more tolerable? First, we can start by reframing the season as a natural period of turning inward. Just as trees shed their leaves and pull their sap into their cores, we can focus on conserving our resources and strengthening support systems. This mindset, in turn, helps when facing winter in Chicago self-care challenges.

One easy method to build positive emotions and resilience is a simple writing exercise called “What Went Well (and Why),” also called “Three Good Things.”

Each evening, review your day and list three things that went well, no matter how small, and why. For example: “I woke up on time and treated myself to a shot of espresso because I wanted to start my day with self-kindness.”

Alternatively, try: “I left work early because I got ahead yesterday.” Another example: “I felt lonely, so I asked a friend to FaceTime, and that cheered me up.” You can also do this exercise at dinner with housemates or family, or by text or phone with a loved one.

Mindfulness, Light, and Connection for Winter in Chicago Self-Care

Another easy hack for low energy and difficulty concentrating is a therapeutic lamp that mimics daylight. Additionally, the NY Times has a list of helpful recommendations. I keep mine by my computer. I run it in the morning to wake up and in the evening when the sun goes down, and I start to feel sleepy.

If you’re really struggling with low energy, please visit your doctor and get your vitamin D and thyroid levels tested. Low levels can make the winter months harder. You can also reach out for a consultation with a provider from the medication management team to explore natural ways to boost and regulate mood.

Local Activities to Support Winter in Chicago Self-Care

And then there’s the Garfield Park Conservatory, one of Chicago’s hidden gems. The space stays a cozy 75 degrees inside the desert and jungle rooms. Inside, you’ll find bright flowers, fresh air, and soothing water features.

Admission is pay-what-you-can. If you’re struggling to leave the house, take a virtual tour of the Singapore Botanic Gardens. In the meantime, treat yourself to a little taste of summer, even in the heart of winter.

For winter fun, try ice skating at Maggie Daley Park or explore the city’s many amazing museums, which are cozy havens of enrichment during the colder months.

Chicago winter ideas that lift mood

Yes, winter is cold and dark, and it goes on a little too long. However, if we practice self-kindness and allow ourselves to rest and rebuild, we can manage Seasonal Affective Disorder and winter in Chicago self-care with patience and grace.